08/24/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Bike

0:30 Active Samson Stretch

0:30 Bike

0:30 Cossack Squats

0:30 Pigeon Pose (right side)

0:30 Pigeon Pose (left side)

TECHNIQUE & BUILD

BACK SQUAT

with an empty barbell

0:15 Good Mornings

0:15 Elbow Rotations

0:15 Kang Squats

0:15 Back Squats

0:15 Strict Press

0:15 Stiff Legged Deadlifts

5 Pausing Back Squats

[Coach: Look for hyperextension of the low/mid back as athletes compensate for hip/anke limitations]

5 Back Squats

[Coach: Athletes should be bracing through the whole movement, gathering and holding their breath on the way down, then holding or releasing that air on the way back up.

Strength

Back Squat (Build to a Heavy Single)

15:00 to find 1RM

Metcon

Warm-up (No Measure)

SPECIFIC WARM UP [25:00 – 32:00]

BIKE

0:30 Slow

0:30 Fast

AIR SQUATS

0:20 Squat Hold

5 Air Squats

DOUBLE UNDERS

0:20 Single Unders

20 Penguin Hops

20 Double Unders

TOES TO BAR

10 Scap Retractions

5 Kip Swings

5 Hanging Knee Raises

5 Kipping Knees to Chest

5 Toes to Bar

BURPEES TO A TARGET

Find a target, aim for something 6in-ish from your standing reach

3 Burpees

3 Burpees to a Target

MY LEG! (AMRAP – Reps)

15 Minutes For Total Reps:

5 Minute Bike Calories

4 Minute Air Squats

3 Minute Double Unders

2 Minute Toes to Bar

1 Minute Burpee to Target